Exercise library / Chest
Bench press (barbell)
Chest · Barbell
Sets, reps and RIR
Sets3 to 5
Reps4 to 8
RIR1 to 3
A heavy multi-joint lift with free weights. Keep a rep or two in reserve on most sets so technique holds.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Chest.
Secondary: Front delts, Triceps.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norwegian Benkpress (stang)
- Swedish Bänkpress (skivstång)
- Danish Bænkpres (vægtstang)
- German Bankdrücken (Langhantel)
- Spanish Press de banca (barra)
- Italian Panca piana (bilanciere)
- Portuguese Supino reto (barra)
- Russian Жим штанги лёжа
- French Développé couché (barre)
Related chest exercises
- Flat dumbbell press
- Incline dumbbell press
- Dumbbell flyes
- Incline dumbbell flyes
- Dumbbell pullover (chest)
- Decline dumbbell press
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.